BM Program

Back squat

Resting Pause ATG Back Squat

2 second pause bottom

preferibilmente senza scarpe wl e cintura

1 x 6 60%

1 x 4 65%

4 x 4 70-73% circa

Deadlift

1 x 5 50%

1 x 5 60%

1 x 5 70%

5 x 5 75%

3 x 3 70% stop 1” below knee

Press

1 x 10 55%

1 x 8 65%

1 x 6 70%

1 x 4 75%

1 x 10 65%

1 x 8 70%

1 x 6 75%

1 x 4 80%

Bench press

6-5-4-3-2-1-1-1 bench press

(carico a salire, recupero libero)

25 min amrap (for quality)

Opzione 1

6 handstand push up (strict/kipping/wall facing)

10 pistol squat

10 oblique knee raise

Opzione 2

3 muscle up [5 chest to bar/8 pull up]

6 handstand push up (strict/kipping/wall facing) oppure

10 pistol squat

Opzione 3

1:30 on, 30" off x 12 (24 min, 6 round)

odd: max handstand walk

even: max ghd sit up

12 round

1'15" on, 1'15" off

max cal row